2 mile = 6:98 8/28/12 (80/20 two slow long, two tempo)
3 mile = 7:13 4/28/12 (just intervals twice a week for almost two hours each time)
4 mile = 7:18 10/16/12 (80/20 two slow long, two tempo and then suddenly did 20 mile run then this two days later)
5 mile = 7:25 9/13/12 (80/20 two slow long, two tempo)
6 mile = 7:41 11/14/12 (? not very good, think I wandered away from 80/20, which was so boring)
8 mile = 7:53 9/29/12 (80/20 two long slow, two tempo)

All these best runs had two hard runs per week except the 6 mile that wasn't very good. Only the 3 mile did not have the high weekly mileage with lots of boring slow runs. And yet it was a fine time. Unfortunately injuries became an issue. Now thanks to hills on the treadmill I'm doing intervals daily without injury. And very suddenly getting back to these times without all the long slow boring runs.